Globally, there are between 250,000 to 500,000 spinal cord injuries every year. Although uncommon, a spinal cord injury can happen to anyone—even if the chances are slim. That is why preventive measures should always be taken, no matter where you are on a daily basis.
Follow these methods to prevent spinal cord injury:
Improve Workplace Ergonomic
Sitting too long, poor posture and improper workstation setup can lead to back complications. This includes spinal compression, stiffness and muscle strain.
Ensure your chair supports your lower back and keep your screen at eye level. Place your feet flat on the ground and consider investing in ergonomic accessories. An ergonomic chair or standing desk can help prevent spinal stenosis and nerve issues.
Take short breaks to stretch your back and neck every hour to maintain flexibility and circulation.
Wear Protective Gear
Whether you’re riding a bike or playing high-impact sports, wear protective gear when necessary. Helmets, back braces and safety harnesses can help prevent spinal fractures, whiplash and traumatic brain injury (TBI).
Falls and collisions are unpredictable, but the right protective equipment can reduce the impact on your spinal cord and nervous system.
Strengthen Your Core and Back Muscles
Your core and back are one of the most important muscles in your body. They stabilise your spine, helping you maintain balance and reduce the likelihood of herniated discs and back pain.
A weak spine can lead to poor posture, increasing stress on your spinal column and discs. Yoga, pilates, core-strengthening exercises and physiotherapy routines are great workouts. They put emphasis on your core and back, improving spinal support.
Activities like swimming and low-impact resistance training can also enhance spinal health without excessive strain.
Use Seatbelt at All Times
Road accidents are one of the most common causes of spinal cord injuries. They are responsible for almost half the cases every year, with falls coming in a close second.
While certain instances are unavoidable, wearing your seatbelt can reduce any crash on impact. It minimises the risk of severe trauma to your spine, neck and head in case of sudden collision.
For maximum protection, ensure your seatbelt is fastened across your chest and lap. If you frequently travel by car, consider adjusting your seat to maintain good posture and lumbar support.
Practice Proper Lifting Techniques
Lifting heavy objects incorrectly is a common cause of spinal cord injury (SCI), herniated discs and chronic back pain. Always bend your knees, keep your back straight and lift with your legs—not your spine.
Avoid twisting while lifting and if an object is too heavy, ask for help. Repeated strain on the spine will lead to long-term nerve damage and spinal misalignment. Proper lifting techniques can prevent spinal cord injury, while reducing the risk of other spinal issues.
Prevent Falls at Home and Work
Falls account for most cases each year too, especially in people over the age of 65. Slips and falls can cause spinal fractures and nerve damage. Older people, who have weaker bones, are more likely to sustain serious injuries.
Keep your environment safe by installing anti-slip mats in bathrooms, proper lighting in hallways and handrails on staircases. At work, wear slip-resistant shoes and avoid walking on wet or uneven surfaces.
Practicing balance training and flexibility exercises can also help prevent falls by improving coordination and stability.
Avoid High-Risk Activities Without Training
Doing high-risk sports without proper training will damage your spine. Sports like gymnastics and heavy lifting put immense pressure on the spinal discs and surrounding muscles.
Without proper technique and conditioning, sudden movements or incorrect landings can cause spinal misalignment or compression injuries. Always warm-up before engaging in sport and make sure you have some training prior to joining.
Stay Active and Maintain a Healthy Weight
Last but not least, it’s important to maintain a healthy weight. Excess weight can put pressure on the spinal disc and joints, leading to back pain.
Staying active will also strengthen your muscles, reducing the risk of injury. Remember to engage in low-impact activities like swimming, strength training and balance exercises.
Low-impact exercises can improve your spinal health without putting too much pressure on your spine.
At the end of the day, being vigilant will help you prevent spinal cord injury. Whether it’s lifting with proper technique or using seatbelts, reducing the risk of spinal cord injury is in your hands. While some accidents cannot be avoided, some incidents can, especially when you’re careful.
Are you or a family member experiencing spinal cord injury? Get in touch with KJ Therapy for rehabilitation.
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